This is a first-of-its kind Motivation Monday for me. It isn’t a series of killer workouts or late-nights out that have me extra wiped at the start of this new week. What makes this day so different is it’s the first Monday in 37 years that my parents have a new address. Helping Mom and Dad move out of my childhood home was probably the most physically and emotionally draining experience I can remember. Now the move is over, but the unpacking begins.

So, after a grueling week featuring some ridiculously hot days, I hope you’ll forgive this reboot of a post offering some timely reminders about how to recognize heat-related illnesses:

Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent.

What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.

Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include:

• Moist, pale, or cool skin
• Headache or dizziness
• Muscle cramps
• Heavy perspiration
• Nausea
• Weak pulse

What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.

Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked.  In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail.  Signs and symptoms include:

• Altered level of consciousness
• Rapid, shallow breathing
• Little or no perspiration
• Weakness
• Rapid pulse

What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.

Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:

• Try to exercise outdoors before 9 am and after 6 pm.
• Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz  if you’re exercising in warmer weather. Personally, I simply have water with me at all times and take a sip or two whenever I rest between sets or just stop for a breather.
• If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.

I leave you with two important tips:

• Always call 911 in an emergency.
• Listen to your body. It knows when something’s wrong.

Don’t let this post prevent you from soaking up the summer season by working out and hanging out in the great outdoors. Just remember to keep the water bottle full and use a little extra care move ahead with your summer plans to have fun, be fit and feel fabulous!